Swimming Club timetable
The timetable for club sessions is as follows:
- Monday :- 5.30pm - 6.30pm
- Tuesday :- 6.30am - 7.45am
- Wednesday :- 6.30am - 7.45am
- Thursday
- 5.00pm - 6.00pm Water Dragons & Red Lane
- 6.00pm - 8.00pm - Yellow, Green & Blue
- Sunday :- 3.00 - 5.00pm
- 3.00pm - 4.00pm Water Dragons I
- 4.00pm - 5.00pm Water Dragons II
- 3.00pm - 5.00pm Club - Red/Yellow/Green/Blue
Early Morning Swim Sessions
To accommodate as many swimmers as possible Tuesday and Wednesday morning sessions will commence from 6:30 a.m. for 75 minutes.
This is an invaluable opportunity to increase your water time and take your competitive swimming to the next level !!!
Club Kit requirements
Ideally each swimmer should have their own Mesh Swim Bag, containing;
- Kick Board
- Fins
- Pull Buoy
- Goggles
- Drink bottle.
These can be purchased at decent larger sports shops or alternatively on line at www.swimshop.co.uk for example.
This is the minimum basic equipment required for training.
Squad Level 1
- Stroke technique on all four competitive strokes, using coach-controlled sets and single-lap work.
- Stroke drill progressions for all competitive strokes, initially using fins to perform coach-controlled sets and single-lap work.
- Endurance and speed training to prepare swimmers for the next level.
- Introduction for all four competitive strokes and IM.
- Turns for all four competitive strokes.
- Starts on all four competitive strokes.
- Relay takeovers.
- Correct finishes of the four competitive strokes.
- Sculling and games. The sculling teaches the difference between wrist-up, wrist-down, and flat-wrist sculling actions.
- Using a pace clock.
- Training in a group environment and lane discipline.
- Rules of the sport.
- Club time trails on a variety of strokes and distances every sixth week.
- Introduction to low-level competition.
- Punctual start times for all sessions.
- Introductions to basic stretching exercises.
- The training equipment that swimmers need in the squad includes a kickboard, drink bottle and flippers.
Squad Level 2
- Develop and improve stroke technique in all four competitive strokes.
- Learn basic stroke drill progressions for all four competitive strokes. The swimmer is introduced to more complex stroke drill progressions.
- Monitor training using test swim.
- Practice IM swimming sets.
- Learn and perfect starts, turns, and finishes on all four competitive strokes and IM turns.
- Learn and perfect relay takeovers.
- Independently monitor training by using the pace clock.
- Complete a well-balanced training program that includes varied pace swims (builds, negative split swims, descending sets and so on), basic swimming speed, pacing and over distance swims.
- Learn the rules of sport.
- Increase the distance covered in training sessions to improve endurance.
- Participate in club time trails, performing a variety of strokes and distances.
- Participate in local meets, carnivals and scratch meets at a relevant level.
- Learn the process of goal setting and working towards objectives.
- Learn to keep a logbook of training and competition results.
- Learn and practice basic stretching and basic body-weight exercises including core strength work.
- Take responsibility for training equipment required at each training session (pull buoy, drink bottle and flippers.
Five Golden Rules of Swim Club
- Slow 2 Fast
- Feel the Water
- Fingers pull 1st
- Flat Spine
- Hips (high BS/FLY – rotate FC/BC)
All images on this site are ©2008 Denbigh Dragons Swimclub unless otherwise stated and connot be used in any form in any other publication, be that paper or web-based without the written permission of the webmaster or an officer of Denbigh Dragons Swimclub.